2021.08.20.

1. Activation  3 rounds * 15 Jumping squats * 16 Alt. shoulder taps * 30 Hip twists @ plank pos. 2. Gymnastics / E2′ for 8′ * 10 unbroken strict presses  * 30″ Handstand hold 3. 3 Rounds for time * 5 Burpee Pull-ups * 5 Squat cleans @85/65  * 10 Box steps @db 15/10…

Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack   A.: 6 rds  50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU   B.: 3 rds For Time, work in pair   1000m/1500m/2000m row 12…

W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD_ 4RDS FT TC:27’ @U GO-I GO_PARTNER WORKOUT -12M HSW (6-6) -12 HEAVY SANDBAG OVER THE BARBELL @BB IN RACK -12 THRUSTERS @52.5/40 -6 ROPE CLIMB -60 DU -24M ZERCHER CARRY @52.5/40 2.ACC 3X -7 HAMS WALK-OUTS

SMR  + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges    B. Amrap 20′ @ moderate pace 400m Row  12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy    C. Emom 6′ – 3 sets 20″/20″ Side plank  40″ Russian twist     

SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB  8/8 single-arm bent over row @ KB  14 alt. arm-leg raises in superman hold    B. Lifting: FSQ, Deadlift ~ 1. FSQ  – Every 2′ x 5 sets 4 reps @ increasing weight    ~ 2. Deadlift Emom 6′ …

1. Activation / Half Tabata – 2 min: 20″ work / 10″ off A. Lunges @1 easy KB B. Plank 2. Squat Clean *  E30″ for 4’30” 1 clean deadlift + 1 clean pull @80% of 1RM Clean  * E1’30” for 7’30” 2 Squat Clean + 1 Split Jerk /No TNG/ @77%  3. WOD: For Time 4…